Izilwanyana zokutya ezilwandle zihlobo lokutya olukhuthaza iimvakalelo ezinamandla phakathi kwabantu bonke ubudala. Ezinye zivele nje zingabonakali abadli beentlanzi, ngelixa abantu abaninzi bedla iindidi ezimbalwa zezilwanyana zaselwandle, kodwa kungekhona ezinye iintlobo. Kwaye kufuneke emva kwee-foodies ezininzi, ukutya kwezilwandle kunye ne-shellfish emva, izidlo ezigqibeleleyo.
Kungakhathaliseki ukuba uthanda ntoni kwiintlanzi zaselwandle, mhlawumbi uvile iindaba zokuba intlanzi ikulungele.
Ukuthintela i-Stroke kukuphakathi kweenzuzo ezibalulekileyo zokutya kwezilwanyana zaselwandle. Ngoko, ukuba uceba ukuqala ukutya intlanzi, okanye ukuba sele uyayithanda, nantsi iinyani ezibalulekileyo malunga nokutya kwezilwandle kunye nempilo yakho.
Ziziphi iintlobo zezonka zokuLwandle eziNcedo?
Abantu abadla rhoqo ukutya kwezilwanyana zasemanzini banesilinganiso esincinci sogqithwa kunabantu abadla ukutya okuncinci kancinci okanye kungekho nantlanzi.
Iintlanzi ezingekho i-shellfish zichazwe njenge-finfish kuba zinamaphiko. Unokucinga ukuba i-finfish iphilile, okanye i-shellfish iyindlela yokuphatha. Okumangalisa kukuba, i-finfish ne-shellfish zindlela ezibalulekileyo zokukhusela izifo ezinjenge-stroke.
Abaphandi baye bafumanisa iimpawu ezahlukileyo phakathi kweendidi ezahlukeneyo zokutya kwezilwanyana zaselwandle. Kwaye, kuvela ukuba iintlanzi ezinamanci, iintlanzi ezincibilikileyo kunye ne-shellfish, kuquka i-shrimp kunye ne-oyster, zidibene nomngcipheko oncitshiswayo wokulwa nesifo, ukuhlasela kwentliziyo kunye nomhlaza.
Kutheni i-Seafood Healthy?
Unokuzibuza ukuba yintoni malunga neentlanzi zaselwandle ezenza kube yimpilo. Kukho inani lezondlo zezilwanyana zasemanzini ezidibanisa ukunika umzimba isifo esinamandla ukulwa nzuzo.
Izilwanyana zasemanzini ziphantsi kwesodium kwaye ziphezulu kwi-potassium, intlangano enceda ukugcina uxinzelelo lwegazi olufanelekileyo .
Uxinzelelo oluphezulu lwegazi lunegalelo ekubetheni nasifo sesifo. Iodine, i-mineral efunekayo kwimisebenzi ye-thyroid ephilileyo, ngokwemvelo ikhona kwivenkile yezilwanyana. I-Selenium, inxalenye yezilwanyana zasemanzini, isifo esilwa ne-antioxidant. Ukutya kwezilwanyana zasemanzini ngumthombo omuhle weprotheni, eyona nto ibalulekileyo kwimisebenzi yomzimba wakho. IiVithamini B12, D, A, kunye ne-E nazo zininzi kwiindawo zokutya zaselwandle.
Izilwanyana zaseLwandle zizityebi kwiintlobo ezithile zeemveliso ezibizwa ngokuba 'ngamafutha enempilo.' Ezi fats zinceda ukukhusela ingqondo kunye neentsholongwane, ngeli xesha ukukhusela nokwakhiwa kwamafutha anobungozi kunye ne-cholesterol. La mafutha anenzuzo achazwa njenge-polyunsaturated fatty acids ende. Uninzi lwamaxesha amaninzi e-fatty acids kwizilwanyana zaselwandle zi-omega 3 zi-fatty acids, eziquka i-alpha linolenic acid, i-eicosapentaenoic acid (i-EPA) kunye ne-docosahexaenoic acid (iDHA.)
Njengoko unokukuxelela, kukho iintlobo ezininzi zezondlo ezitholakala kwizilwanyana zasemanzini, kwaye ngamnye udlala indima ebaluleke kakhulu ekugcineni impilo yakho.
Yiyiphi i-Seafood Eyilungile-Yotyiweyo, Ikhuselekile, okanye Yinyani?
Kukho iindlela ezahlukeneyo zokulungiselela nokugcina ukutya kwezilwanyana zasemanzini, kwaye unokuba uzibuze ukuba ezinye zibhetele kunezinye xa kuziwa ekunciphiseni ingozi yakho.
Kuye kwavela ukuba ukutya okutsha, okuncinciweyo, kunye nokutya okuluhlaza okudityanisiweyo konke kuxhamanyaniswa kakhulu neenzuzo zezempilo. Nangona kukho ukulungiselela okuhlukeneyo kunye nezindlela zokulondoloza, amafutha enempilo kunye nezinye izondlo zininzi kuzo zonke iifom zokutya zaselwandle. Iifama zokutya zasemanzini ezincinci yindlela eyona ndlela ichanekileyo yokufumana izibonelelo zempilo zezilwanyana zaselwandle.
Noko ke, iintlanzi ezidibeneyo zidibene nomngcipheko wokwanda kwesifo nesifo senhliziyo. Enyanisweni, intlanzi edikiweyo, eyisiqhelo ' sokutya kwesibhanti', isicatshulwa njengenye yezinto ezikhokelayo zokubetha. Oku kubaluleke kakhulu kuba intlanzi edikiweyo, edla ngokulungelelaniswa ngokutya okuninzi kunye nenani elincinci lentlanzi, linzima kakhulu kwiimveliso eziyingozi .
Kukho idatha encinci malunga nokuba ukutya okusetyenziweyo okanye okubhekiweyo kunobuncedo. Ezi zinkqubo ziquka ukungcoliswa kwamanzi kunye netyuwa ephezulu kakhulu, kwaye akucaci ukuba intlanzi elungiselelwe ngale ndlela igcina amafutha anele ukufumana nayiphi na inzuzo yezempilo.
Ngaba Izilwanyana Zolwandle Zingozi?
Kukho izilumkiso malunga neengxaki zempilo ezingabangelwa kukutya ukutya kwezilwanyana zaselwandle. Ezi zi lumkiso ziwela kwiindidi ezintathu eziphambili.
IRaw Fish
Abantu abadla ukutya kwezilwanyana zasemanzini ezingapheki ngokupheleleyo bafaka ingozi yokugula ngenxa yesifo. Iintlanzi zasemanzini eziphekwe ngamaqela okanye iintlanzi zaselwandle ezingalungiswanga kakuhle zingabamba izilwanyana eziphilayo ezingenakukugula ukuba intlanzi iphekwe ngokupheleleyo. Ezi zifo zibizwa ngokuba ngama-parasites, oko kuthetha (ukulungela ukukhutshwa) zifana nezimbungu ezincinci ezihlasela umzimba. Nangona oku kuvakalayo kunzima, kwaye ukugula akunakubuhlungu kukuba, kukho unyango olukhuselekileyo nolusebenzayo nangenxa yezifo ezithintekayo. Nangona kunjalo, kubalulekile ukusebenzisa amanyathelo okucoceka kunye nokupheka ngokufanelekileyo ukutya kwakho kwezilwandle.
Ama-parasites awahlukanga kwizilwanyana zasemanzini, kwaye ungagula kakhulu xa udla inyama yenkomo, ingulube, inkukhu okanye nayiphi na inyama engapheki ngokupheleyo. Ukwahlukana kukuba ukhululekile kakhulu ukutya ngentlanzi eluhlaza kunokuba ungadli naluphi na uhlobo lwenyama eluhlaza ngenxa yokuba uSushi, odlalwa ngamabomu ngentlanzi eluhlaza, uyathandwa kakhulu.
Ngokubanzi, ukuba i-sushi ilungiswe ngeentlanzi eziphezulu kwiindawo ezihlambulukanga ezingenakuhlambulukiswa ngumkhweli owaziyo kunye nokunyamekela, akunakwenzeka ukuba unokufumana isifo kuye. Inani lezonyango ezisuka kwi-sushi lincinane kakhulu xa kuthelekiswa nokusetyenziswa kwe-sushi e-United States nakwihlabathi lonke. Nangona kunjalo, nayiphi na ingcali yezobugqirha iya kukuxelela ukuba akukho nto isiqinisekiso sokuthi ukutya okusetyenzwayo kwezilwanyana zasolwandle kukhuselekile ngokupheleleyo kwaye akukho mahhala.
Utyhefu / i toxin
Kukho iindaba ezininzi malunga nokutywala kweekhemikhali (ukutyhefuza) ekudleni kwintlanzi. Ngokuqhelekileyo, ezi khemikhali zingangcolisa ukutya kwezilwanyana zasemanzini ezinokuvela kwindawo engcolileyo okanye engcolileyo.
Ngokuqhelekileyo, iinkxalabo malunga nokutya kwezilwanyana zasemanzini zibhekiselele ngokubhekiselele kumanqanaba aphakamileyo e-mercury afunyenwe kwezinye iintlobo zezonka zokutya.
Ukwahlula phakathi kweekhemikhali kunye ne-infections kukuba ukusuleleka kunokukwenza ube nexhala kwaye ugula, ngelixa i-toxins iqokelela ngokulumkileyo, eyenza ukukhawuleza kwakha umonakalo ongabonakaliyo. Nangona kunjalo, i-toxicity yezilwanyana zasemanzini ayilangazelisi njengoko izandi. Izilumkiso kunye neencomo zangoku zivumela ukusetyenziswa kweentlanzi ngokupheleleyo ngaphezu nangaphezulu kwexabiso elininzi abantu abaya kulidla. Enyanisweni, kuthathwa njengokukhuselekileyo ukutya ukuya kwi-14 ukulungiselela intlanzi ngeveki!
Iintlanzi ezityunjweyo
Njengabaphi ukutya, ukuba intlanzi ishiywe kukutshatyalaliswa, kunokukwenza ugule kakhulu. Ngokuqhelekileyo, izifo onokuzifumana kwiindawo zokutya zasemanzini eziphangaleleyo kunokukwenza ugule ngaphezu kwezifo ezidibene nentlanzi eluhlaza.
Ngaba Ndiza Kuthatha Iipilisi?
Iipilisi zeoli yeentlanzi zaziwa xa zifumanisa ukuba ioli kwizilwanyana zaselwandle ibalulekile kwimpilo yakho. Izidlo zaseLwandle zicebile kwinani le-omega 3 e-fatty acids. La mafutha anenani leendima ezibalulekileyo, ngaphezu kokukhusela izibetho kunye nesifo senhliziyo. Amafutha aqhelekileyo akhona kwintlanzi abuye aphucule ukuphuhliswa kwengqondo yabantwana, kwaye sele edibene ne-IQ ephezulu.
Nangona kunjalo, ukuba ufuna ukufumana iinzuzo zeoli yeentlanzi, uphando lubonisa ukuba iipilisi zentlanzi ezongezelelweyo zodwa zingaziboneleli ngeenjongo ezifanayo njengokuba zidla ukutya kwenyama. Kukho ezinye izondlo kwizilwanyana zasemanzini ezingaphendulwanga ngokugqibeleleyo kwifom yefom.
Nangona kunjalo, akukho miphumo echaphazelekayo enxulumene neendleko zeoli yeentlanzi, kwaye kunokufumana inzuzo encinci. Ngoko ukuba awukwazi ukuma intlanzi, kodwa ngokwenene ufuna ukuzama ukufumana izibonelelo zezempilo zorhwebo lwezilwanyana zasemanzini, unokufumana inzuzo encinci ngokusebenzisa izongezo.
ILizwi
Ukutya kwezilwanyana zasemanzini, kuquka iintlanzi ezinokubanjwa, i-shellfish kunye neentlanzi zentlanzi zixhomekeke kakhulu kunye neenzuzo zezempilo kunye nemingcipheko ethile. Ngokubanzi, iinzuzo zokutya ezilwanyana zasemanzini zidla ngokugqithiseleyo. Ukuba awuyithandi yonke iindidi ezahlukeneyo zokutya zasemanzini, unako ukuvuna inzuzo yezempilo intlanzi ngokutya iintlobo ozifunayo.
Ukwenza utshintsho oluthile kwisondlo sakho kunokunciphisa kakhulu ingozi yakho. Ukutya kweMedithera , okubandakanya ukutya kwezilwanyana zasemanzini, yenye yezinto ezilula ukufumana ukutya xa kufikelele ekukhuselweni kwe-stroke.
> Imithombo:
> Intlanzi, umthombo waseMedithera we-n-3 i-PUFA: izibonelelo azithethi ukusetyenziswa kwemida, iGil A, Gil Gil, Br J Nutriti. 2015 Ngo-Apr; 113 Isibonelelo 2: S58-67
> Ukutya kweentlanzi okanye i-omega-3 fatty acids: inkulu kunexabiso lazo zonke iindawo? Kiefte-de Jong JC, u-Chowdhury R, uFranco OH, uEur J Epidemiol. 2012 Dec; 27 (12): 891-4. i-doi: 10.1007 / s10654-012-9757-8
> Uvavanyo lwe-FDA ka-2014 lweentlanzi zentengiso: iingqwalasela ezibonakalayo zokuphucula izikhokelo zokutya, uMcGuire J, uKaplan J, uLapolla J, uKleiner R, J. J. N6, Jul 13; 15 (1): 66. i-doi: 10.1186 / s12937-016-0182-9.